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6-Week COVID Cycling Indoor Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kathy Zawadzki, Head Coach at The FAST LAB

All plans by this Coach
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Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Using the indoor trainer to focus on specific workouts can make you stronger when it’s time to ride outside again. Quality and structured intervals maximize the benefits of trainer time. The plan includes 4 structured workouts each week that progress in intensity and/or duration from week to week. The first weeks focus on Tempo (zone 3) workouts and build into Threshold (zone 4) workouts as well as Simulated Climbing workouts. Trainer rides can be supplemented with easy recovery rides and outdoor endruance rides to increase weekly training hours.

Riders should be comfortable training with power and have an established FTP or known threshold HR set in Training Peaks to allow for proper intensity.

The plan was created using the TrainingPeaks "Workout Builder" format. The workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer) or third-party app to help you follow it precisely. The format also makes it easier to visualize what the workout will be like.

If you would like help in customizing a training plan or additional coaching support there is an option for Premium Coaching services:
• Have Coach Kathy as your personal coach
• Coach-initiated weekly review
• Athlete-initiated schedule changes (2x/month)

Please contact The FAST Lab and Coach Kathy. kathy@thefstlab.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
6:02 hrs 1:37 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:02 hrs 1:37 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kathy Zawadzki

The FAST Lab

Running The FAST Lab, my Sports Performance & Training Center, gives me the opportunity to offer performance-focused coaching along with physiological testing services. Having spent the last 25 years working with athletes, my passion lies in working with Master's athletes like myself; balancing work and family, along with training for races and challenging events. I geek out on human physiology and how to manipulate training to meet the demands of whatever challenge is on the calendar.

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